I guess I’ll start a new journal since I am training for another meet on November 8. I’m 25 years old and compete in the 275lbs raw (no equipment) class. The last meet I did was USAPL raw nationals. My results and (training PR’s) were
SQ: 474 (477)
BP: 325 (330)
DL: 518 (485x4)
On the squat I took 502 for my last attempt but lost my arch at the bottom and missed, but I think I would have been capable otherwise- 474 was very easy. This cycle I will also try to train deadlift after squats because at the meet by the time the bar hit the floor I was running on fumes.
8/4/09
Bench-135x10 185x5 225x5x4 sets 255x5
This cycle I’m pausing all the reps for everything over 225. It was easy at first since I’m starting light but for the last set it was hard to stay tight. I found the bar drifting towrd my stomach and losing alot of speed.
8/10/2009
SQ-135x10 225x5 275x3 let on 320x5x4 sets 375x3
DL-315x1 405x1 475x3 singles 525x0- gassed couldn’t budge it
have a bad habit of stiff-legging
sit ups-10x10x3 sets bwtx10
Really getting frustrated with deadlifts- in the last 2 years raw squat has gone up about 75lbs but deadlift stayed the same. My training partners haven’t really been helpful or encouraging. I’m going to try using a wider stance (still conventional) to see if that helps.
8/13/09
Box squat-135x10 250x2x12 sets
bulgarian sq-40x10x2 bwtx10x2 each side- needs work
Reverse hyper-90x10x4 sets
Side bends-95x5 115x5 135x5 95x10 each side
8-21-2009
Incline press- 135x10 185x5x4 sets- paused all reps
always been bad at inclines but want to get this to 225
Pulldown(v-handle)-110x10 (misloaded) 155x10 170x10 185x10 200x10
Westside extensions-40x10x3 sets 45x10 45x7- done
Hammer curls-45x12x4 sets
Still getting used to deadlift and squatting in the same workout. I switched from a very close stance on the conventional deadlift to about shoulder width.
Form was a bit iffy though. Next week I will do form work with 405 instead of 315.
Didn’t get to the gym this week because I was trying to get in some last minute (week) cramming for part of my CPA exam. Won’t bore you with the details but I ended up having to reschedule for November.
8-29-09
Bench- 135x10x2 sets 185x5 225x3 240x5x4 sets 270x5(wrist wraps)- all reps and sets paused
Close grip-225x3 250x5 (all paused)
Curl-65x10 75x10 85x10 100x10
Reverse wrist curl-25x10x5 sets
Wrists felt a bit weaker from the time off, but otherwise a good workout, especially close grips felt very strong.
8/30
Sq-135x10 225x5 275x3 335x5x4 sets 385x3(belt)-paused third rep for 3 seconds
DL-315x1
315x1
belt on
405x1
405x1
meant to stop here since I’d gone heavy Tuesday but training partner started running his mouth
455x1
510x0-gassed, couldn’t budge it
405x3 standing on 45#
9/1/09
Bench-135x10 185x5 225x3 245x5x4 sets 275x5- all reps paused
I can tell upper back and forearms/wrists are stronger, I feel much more stable and under control.
Close grip-225x5x2 all paused
Chest supported row- 135x10 145x10 160x10 170x10/135x10(drop set)
Neck harness-2x25
Bike-20 minutes
Didn’t feel like I was fully recovered from last session, should have waited another day or so.
9-6-09
Incline press-135x10 185x5 205x5 225x5 all paused- different gym, lower incline, will try to do at my other gym next week though
Squat-135x10 225x5 275x3 340x5x4 sets; 390x3 (belt)- paused third
walkout-517x1
Didn’t get much sleep the night before so a bit uninspired today
Bench-135x10 185x5 225x3 250x5x4 sets 280x3(wrist wraps)- all reps paused
Decline-225x10 245x10 - didn’t go heavier as I was training alone and it was really hard to unrack the weight
Cable row-180x10 195x10 210x10 225x10
Wrist extension-50x15x3 sets
Dumbbell wrist curl-40x15x3 sets each hand